Tuesday, November 12, 2013

111213

video

Congrats to Julie on making the Top 10 in the women's final





Level 2

Strength: 
Back Squat: 4-5 Sets of 3 Reps working up in weight 

WOD: 
AMRAP 5 , Rest 2 min, AMRAP 5 , Rest 2 min, AMRAP 5: 
*Score is total rounds combined - start at the space you left off on for the previous round
1. AMRAP 
5
100m Run
8 Burpees w/jump & touch to bar
6 Pull Ups (advanced: CtB/2x Muscle Ups - can alternate)

2. AMRAP 
5
100m Run
8 Box Jumps
6 2fer Wall Ball

3. AMRA
5
100m Run
8 Burpees w/jump & touch to Bar
6 Pull Ups (advanced: CtB/2 Muscle Ups 
- can alternate


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Level 1: 

Skill Builder/Strength: Back Squat: Sets of 3 reps; 31x1

WOD: AMRAP 5 , Rest 3 min  3 sets
100m Run
7 Burpees
5 Jumping Pull Ups/regular pull ups

100m Run
7 Box Jump/Step Up
5 Wall Ball
100m Run
7 Burpee
5 Jumping Pull Ups/Regular Pull Ups


Post time, load, or total completed reps to comments.





































































































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